BETTER SLEEP STARTS WITH BETTER HABITS
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We know and understand how important a restful night's sleep is to our health. However, did you know that a few easy daily routines can greatly enhance your quality of sleep? These small adjustments, such as controlling your screen time or increasing sunlight exposure, can significantly impact your sleep and overall health.
1. Making Time for Exercise
One of the best strategies to improve your sleep is to exercise regularly. By doing this, it lowers your stress levels and makes your body exhausted, which encourages deeper sleep. Physical activity, such as cardio, can help with sleep quality and mood. Even a little bit of exercise can enhance the quality of sleep, making it easier to fall asleep and stay asleep for longer, according to studies.
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Tip: Aim for at least 30 minutes of moderate exercise a few times a week. Try to avoid intense workouts close to bedtime, as this can sometimes interfere with sleep by boosting your energy levels.
2. The Role of Sunlight in Regulating Circadian Rhythm
Sunlight affects your circadian rhythm, which is your body's normal sleep-wake cycle. The hormone that encourages sleep is known as melatonin, and it is regulated by getting enough natural light, particularly in the morning.
Receiving sunshine in the morning tells your body that it is time to wake up, which also makes you feel drowsy at night.
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Try to spend at least 15 minutes outside in the morning sunlight. If that’s challenging, try to keep curtains open during the day or consider a light therapy lamp.
3. Reducing Screen Time and Blue Light Exposure
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Reduce any screen time at least one hour before bedtime. To lessen the influence of blue light which projects from displays, you can also wear blue-light-blocking glasses or turn on a blue light filter on your device.
Blue light, which comes from computers, tablets, and phones, can disrupt your melatonin production by making it more difficult to fall asleep. Screen time before bed causes our brains to believe it is still daytime, which delays sleep, and this is often why most people keep scrolling and don't feel tired.
4. Creating a Regular Bedtime Schedule
The secret to getting good sleep is consistency. Your circadian rhythm can be regulated by going to bed and waking up at the same time each day. This will help you fall asleep more quickly at night and wake up feeling refreshed in the morning.
Your brain can also be told when it's time to wind down by having a relaxing pre-sleep routine.
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Before going to bed try and do some calming exercises like stretching, reading a book, or meditation. Maintain a consistent schedule to assist your body in finding a rhythm that you can get used to.
It doesn't have to be complicated to get better sleep. You may naturally lay the groundwork for good sleep by getting enough exercise often, receiving some sunlight, limiting your exposure to blue light, and developing a bedtime routine. Little actions can have a great influence; your future self will appreciate it!